American · snack

Everything Parmesan Crisps

Name: Everything Parmesan Crisps
Total time: 10 min
Cuisine: American
Ingredients: Parmesan: 1 cup freshly and finely grated Parmesan cheese (about 80 g); 2 tsp sesame seeds; 1 tsp poppy seeds; ½ tsp dried minced garlic; ½ tsp dried minced onion

Everything Parmesan Crisps — from The Domestic Geek's cooking video

Watch how it’s made · 4:54

Video by The Domestic Geek on YouTube · Open on YouTube

10 minMakes 4 × 2 crisps100 kcal a portion

Keto (1.4 g net carbs a serve)
Vegetarian with a vegetarian hard cheese instead of the parmesan (traditionally made with animal rennet)
Gluten-free ingredients
Nut-free

Contains: Milk, Sesame. Check labels on stock, sauces and spice mixes.

Crunchy crisps made from Parmesan and seeds, with no flour and no added sugar: about 1.5 g of net carbs and 8 g of protein a serve, and a source of calcium.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 5

Parmesan: 1 cup freshly and finely grated Parmesan cheese (about 80 g)
2 tsp sesame seeds
1 tsp poppy seeds
½ tsp dried minced garlic
½ tsp dried minced onion

Method

Tap a time to watch that step in the video.

Heat the oven to 175 °C (350 °F) and line a baking sheet with baking paper.
Toss the freshly grated Parmesan with the sesame seeds, poppy seeds, dried minced garlic and dried minced onion. No extra salt is needed. 2:30
Spoon the mixture onto the tray in 8 mounds of about 2 tbsp each, spaced apart, and flatten them into thin, even rounds so they bake lacy rather than thick. 2:49
Bake for 5–6 minutes, until the cheese has melted completely and the edges are golden and crisp. 2:52
Let them cool on the tray for about 5 minutes so they firm up and crisp, then lift them off.

Tip. Use freshly grated Parmesan; the pre-grated kind in a tub does not melt into a lacy crisp. Store airtight for up to 5 days. Other versions from the video: garlic powder with Italian herbs, or cheddar, ranch seasoning and jalapeño.

The method is a summary in our words — the video shows every step.

One portion (2 crisps) gives you 1 of 4

Energy100 kcal420 kJ

Protein8.2 g16% of a day

Fibre0.4 g1% of a day

Carbohydrate1.8 g1.4 g net · 0.2 g sugars1% of a day

Fat6.8 g3.6 g saturated9% of a day

Sodium310 mg13% of a day

Where the energy comes from one serve

Net carbs 6%
Protein 33%
Fat 61%

Fits keto: 1.4 g net carbs a serve, with 61% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Calcium Source19%

248 mg a serve, mostly from parmesan (90%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin B12 Source12%

0.3 µg a serve, mostly from parmesan (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Show the other 13

Selenium9%

5.2 µg a serve, mostly from parmesan (86%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Zinc8%

0.9 mg a serve, mostly from parmesan (78%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin A5%

41 µg a serve, mostly from parmesan (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Magnesium4%

18 mg a serve, mostly from parmesan (55%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Iron3%

0.5 mg a serve, mostly from sesame seeds (44%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B62%

0 mg a serve, mostly from parmesan (46%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Omega-32%

0 g a serve, mostly from parmesan (76%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Potassium1%

40 mg a serve, mostly from parmesan (58%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Folate1%

3.7 µg a serve, mostly from sesame seeds (39%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin C0%

0.1 mg a serve, mostly from dried minced onion (81%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D0%

0.1 µg a serve, mostly from parmesan (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin E0%

0.1 mg a serve, mostly from parmesan (68%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K0%

0.3 µg a serve, mostly from parmesan (97%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by The Domestic Geek; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.